Month: February 2018 (Page 4 of 6)

YHC rolled into the gloom at Folsom expecting another big crowd. To my surprise, Roadie was the only PAX present. No doubt Volt and Montross would post, but where is everybody else? Fartsack kept them forming hitting the DRP. 5:30 hits………

warmarama

SSH, Hillbillies X15 IC

pledge

thang

Mosey…….again, No Weinke and YHC noticed 2 PAX had some new pavement buffers. Let’s break them in. Like I said, Mosey. Oh crap, here comes Hank rolling in hot taking our side views off. He caught up. now continue around the park until we hit the lower shelter which was just over 1 mile. Nice work men. Grab a bench for DIPs, then Merkins, step ups, Freddy Mercury’s, x20 IC. Enough of the shelter, let’s mosey again for another mile and end up at the tennis courts. Line up for some Agassi’s.  Run suicides with of each court, but NUR back to start for escalation burpees. Mumble chatter was strong here. YHC hates to NUR, the bumb leg doesn’t care much for it either, but it’s good work. With .5 miles shy of a total of 3.1, Q calls laps til we hit the 5k mark. Fellowship mosey back to start.

Announcements; Snowbird, F3 Dads 2.0  event, Community Foundation run April

prayer lifted up and YHC took us out

thanks again for the opportunity to Q. Folsom has come a long way when it comes to running. Way to keep pushing and get stronger men!

It all started on Monday morning when Hurricane Gastone came through snowballs with very little consideration that at some point in the day we may need to use our legs.  This workout caused me to whine a little more than I would like.  After the beat down of epic proportions had been administered the question of who is going to fill the open Q opportunities arose and several volunteered, mostly to avoid another beating like we had just received.

After the Cot I was chatting with the Hurricane himself and he was telling me that we should find what it is that gives up the most difficulty and do it until it gets easier.  This was a great piece of advise and got me to thinking about what in life is good and healthy that gives the most difficulty, or the dragons that we all need to slay.  We all have them.

As far as the workout goes and according to the regular mumble chatter during them it was evident that the PAX and myself had some common dragons to slay.

5:30, let the slaying begin:

Pledge

20 SSH (IC, 4 count)

20 Goofballs (IC, 4 count)

5 Burpees (oyo)

Mosey to Gastone’s Hill.  This was the site of the brutal beat down from just days before.

5 burpees x 12 mailboxes = 60 burpees

At the top of the hill;

50 LBC’s

10 Merkins

Coming back down the hill and at the mailboxes;

20 Monkey Humpers

20 Squats

20 Monkey Humpers

20 Squats

30 Monkey Humpers

30 Squats

40 Monkey Humpers

40 Sqauats

30 Monkey Humpers

30 Squats

20 Monkey Humpers

6:00– Whoopee had to leave.

Mosey to the Doller General parking lot;

Bear crawl across side parking lot, 10 Squats, crab crawl back x 3.  (Clavin got some EC here and did a 4th round.)  We have some different dragons it would seem.

Mosey across Food Lion parking to stairs where we jumped 2 footed up the stairs.

Continue to curb in front of old Harris Teeter/Lowes Foods where we jumped 2 footed x 10.

Mosey back to Snowballs for a wall sit until the 6 arrived.

50 LBC’s

Gastome led Flutter Kicks til 30.

Times up, Dead dragons.  Whoopee said during the workout that they never stood a chance.

COT

Announcements;

2nd F at Lake Wylie Bowl and Bounce for the families this coming Friday.  Please contact Sargento so he can reserve the lanes.

YMCA workday this coming Saturday morning at 9.

Sunday F3 Dads at the Chutes at Crowders Ridge.   Please sign up online.  Just google “chutes Crowders Ridge” at you will get there.

April 14 Speed for Need Community Foundation run.  Please sign up online.  It’s $20 plus a $2 fee.  Please select speedforneedf3 in the drop down for affiliations.

If you know someone who used to come to F3 and you haven’t seen them in a while, a Kotter, shoot them a call just to say hello.

Prayer,

Kiwi to return.

EZ Rider

Us, families, and communities to be protected from the adversary by the Armor of GOD.

Moleskin:

The point of the workout for the day is that we all have our own unique set of dragons.  It may be big or small.  Some thing of activity that is difficult.  If we can meet that challenge with the vigor and enthusiasm that was shown by all of the awesome gentlemen known as the PAX, we can move that much closer to being the HIMS that out familys, communities, employers, and friends deserve for us to be and that GOD is calling us to be.

The pleasure and honor was all mine this workout guys.  You are all an inspiration to me.

Aye!

Timeframe

The High Intensity Interval Training wasn’t the only treat in store for the pax this Valentine’s morning…..I serenaded them with a “today’s top 40 hits station” via Youtube.

The mumble chatter ensued immediately because what group enjoys top 40 hits more than a bunch of middle-aged, Caucasian, white-collar men from the south???

Warm-Up:

• SSH
• Don Quixotes
• Cherry Pickers (the ones that fell on the ground Stroganoff)
• and Q definitely, knowledgeably picked Jumping Jacks….errrrr, SSH 1 more time. Totally on purpose.
• MOSEY to Martha Rivers fields

The Thang:

Interval Abs Circuit x 2:

• LBCs x 50 OYO
• WWI Sit-Ups x AMRAP, 30 seconds
• Freddy Mercurys x AMRAP, 60, 30 seconds
• Flutter Kicks x AMRAP, 30 seconds

Speed Circuit x 2:

• Sprint 1/4 of soccer field then back to line for 10 Merkins
• Sprint 1/2 of soccer field then back to line for 10 Merkins
• Sprint 3/4 of soccer field then back to line for 10 Merkins
• Sprint full soccer field then back to line for 10 Merkins

(Insert more mumble chatter about bad Q idea…)

Hey, my pudgy grandma jogs a few marathons every year, but what do you see Usain Bolt or Lebron James running?  Who’s body would you rather have? Sprints accelerate fat burn and build muscle. (Annnnnnnd Q’s back won’t allow me to “pound the pavement” for over an hour anymore so this is my tantrum towards all the long distance runners that surround me in F3.) Jealous tantrum over. Back to the workout…

Lat builder Circuit x 2:

• Pull-ups, AMRAP 30 seconds
• SSH x 60
• Burpees x 10
• Final burn out on Pull-ups, AMRAP

Mosey back to Sno-Balls – stopped for 6 and did LBCs

Pledge, announcements and COT.

Hope no one is too tired to take care of the Ms tonight on Valentines Day! May have seen a few panic-stricken eyes when I announced the date and mad dash to florist as pax exited parking lot!

Thanks for the push brothers! Aye!

We’ll do worst merkins ever and burpie broad jumps within 5 minutes of one another.

This one started a minute or 2 late, but we definitely made up for it with a shoulder buster routine.

If you haven’t Q’d downtown, sign up. There are so many different places to go and routes to take, we shouldn’t see a similar workout for 6 months.  And away we go…………………

WARM UP
20 Side Straddle Hops IC, 10 Merikins IC, 10 Plankjacks IC, 10 Peter Parkers IC, 10 LBCs IC, 20 Flutterkicks IC

Mosey and mosey 4 blocks to Piedmont Charter front steps.

Partner Up.
1 runs up all the steps to the front door, knocks out 10 sumo squats.
Partner hits DERKINS.
SWITCH 2 rounds.

Dutch Skate half a block to a previously empty parking lot.

15 Dips IC
Burpie Broad Jumps 8 lines – 2 rounds
15 Dips IC
Freddie Mercuries 10 IC
10 Dying Cockroaches IC
10 Crunchy Frogs

Mosey around to back of school

Partner up
1 partner runs around the building, down the block and back to the parking lot.
1 Partner hits the worst merkin ever. 1 wide, 1 regular, 1 diamond – repeat.
Initially, I said 50 total, Omaha’d to 2 rounds, because I can.
5 Burpies

Wells Fargo
Monkey Humpers
Sumo Squats
Wall Sits – Led by Slaw
Mosey to Pavillion.
Deep Sea Divers.

I left my phone at home, didn’t record name-o-rama.  Help me out guys, I have 2 names missing.

Located Whoopee early ….seen rucking it.
Arrived early ….excited …. so excited had G fail #1 …. cadence count on Don Q …. Whoopee unfortunately witnessed in strange “yoga”? Position…. cannot unsee tried to redo …
Corrected cadence count with 20 cotton pickers followed by side straddle hops 20 in cadence.
Next brief explanation of focus of work out hallelujah jump squat for five count . Imagine a Burpee without the plank but reaching for the sky on your jump up arms raised getting Penecostal and shouting Hallelujah!!!

No we Mosie to the flag from there we mosey to the steps at first Presbyterian.

Time for a little Dora 123

Partner up …pax one goes up the steps one hallelujah at the top and returns to tag out other pax  100 Merkens at the bottom 200 monkey Humpers lastly 300 LB c’s

Cap’n Crunch mentions idea of all the packs heading up the stairs one hallelujah at the top Q agrees !

And we go for an Indian run around the church lot for which Whoopee stayed back with RFNG Kenyon( at this point he appeared to be mostly gassed) I believe we did five more hallelujahs… then walls Sit with arms raised then marching .

Next we slowly moseyed up to the traffic light across and over to Greir inner track ….  A long way Whoopee continue to play in the trees knocking water everywhere and splashing in puddles !

We now performed a plank line cross the field bear crawl to the front shout hallelujah … Kenyon performed squats …  this was Omahad after all pax performed one rep.

Hallelujah times five

Got on six for some Mary thankfully Whoopee  Hushpuppy and Roscoe and Madoff help  we perform American hammers flutter kicks something else  and I have my q fail number two  unfortunately called for flutters and meant Freddy mercs  did a restart and got it right

I’m for some fun …. had everyone recover to a standing position waited …..and called for LBCs!!!50 x

Now a ring of fire for Merkins … five each.   Thankfully Roscoe was in slow motion …..  Kenyon  and Cap’n Crunch laid out until  Q asked Capn to give us 5 great job!!! And only asked 1 of Kenyon who wound up giving 5 attempts ! Way to push it !!!

Before we mosey to the flag this morning it was asked that we return seven minutes prior  end of exercise although I believe we only did five  join the Pain  lab for a little yoga !

Then were circled up to To name our  FNG ……Kenyon

Didn’t believe it would take long to name him as he has a deep love of all things hot and spicy  and he wS Sporting some Deadpool stuff ….. moments before the naming Whiopee had learned that Mr. K had gone through some serious heart surgery early in his life …. packs wasn’t interested …..

We must now fear ….

Reaper

For his love of peppers

Announcements for the cleanup at the Ymca over the next two Saturdays would prefer no 2.0s  as squatter material left in the woods potential hazard in danger …. see Short Sale or Whoopee …..  Roscoe announced about the bowling Friday and on Sunday the snow less  tubing

Moleskin :

Wednesday morning at the end of the work out Gastone offered up the next few workouts and there were many sign-ups …Stroganoff offered and there were none including myself .  AsI’m leaving with time frame I agreed with him about what Gastone had told him about embracing your weaker points which prayed on me over the next two hours !!! I knew I was probably bringing my 2.0 s best friend who is so much like a brother that we actually call him Nicks older (shorter) brother ( must see him to understand ) without going into too much detail ( M would not like me to) Kenyon has had a tough early life with multiple heart surgeries from collapsed veins as well as accepting being raised by grandparents. 2 years ago he was finally released by docs at Levine to perform in sports programs at Bethlehem where we now attend . These 2 became damn near inseparable to where last year we took him on vacation to Florida inc Universal studios . Our son always wanted brother ……. until then . Now has better acceptance for being an only …. but still loves Kenyon .

Thankfully I was able to reach Stroganoff and no one by divine providence had taken the Q …..it would be irresponsible of me to have allowed someone else to ti handle the q today.

Being a leader can be difficult and challenging….I am always uneasy stepping in front of a crowd …. but after accepting our Lords conviction on me I felt an inner peace and knew in 2-3 minutes the entire routine even though I wasn’t sure of the jump squat Hallelujah being an exercise … but I willingly embraced it !

And I must not forget slaw’s Twitter announcement ….thank you for that ….. interesting fact about sweat ….”

After the HC to Rudolph to Q this thing, I wanted to make it as good as it could be, especially following Wojo’s Q last week.  Painlab has been one of the most awesome AO workouts.  If you’re on the IR and cant handle impact, its there.  If your knee is bothering with an ache and running hurts it, its there.  If you want to get some weight work in, its there.

Lets get to it.  Circle up with Clavin and company for the warmup (WU), disclaimer, etc. and then grab the kettlebells, dumbbells, whatever and circle up.  No rain so the plan remains to meet around Frank (native statue and entrance).  We do another small WU to loosen the shoulders, set the music up and get after it.

Thang:  Take whatever kettlebell you have and do 100 of each exercise called.  Every time you stop during that 100, multiply x2 and do that amount of burpees.  For instance, if you stop five times, you do ten burpees when you get to the 100th rep.

Exercises were curls, KB swings, goblet squats, crunches, tricep OH extension, straight leg dead-lifts. We didn’t get to the step-ups due to me wanting to make sure we got Flush in there.  Before we get to that, we lined up and put all the KBs on one end while we got side by side into American Hammer position (feet off the ground).  Woody started handing them down the line.  When we get done, go back the other way.  Rudolph called flutters in the middle which succeeded in baking YHCs abs.  Flush then took over and stretched us out using his torture method.  I have really enjoyed Yoga because it is so difficult to get into the positions you need to and then hold them for 30 seconds.  At this time, the rest of the pax join us with their jeers, but when they joined in the balance and core work, they were shaking like a dog passing a peach seed.  Times up and we turn it back over to Clavin to finish.

Moleskin:  The best thing about this is there was no mumble chatter.  With everyone counting to 100, no room to mess up and start over or stop and have burpees added.  It was talked about that if you take a lighter weight and do a lot of reps, its every bit as difficult and provides a burn like no other.  Woody pushed it today and Duke was honest with himself.  When we asked how many he had left, he could have been closer so we tell him grab 10 more and we all do burpees with him.  You can still pick up the six.  Great work Duke.  You’re never out until your six feet under.  A lot of men having been putting in work with the 40 days of discipline.  That’s been tough but worth it.  I have felt so much better cutting the crap out of my diet.  One last thing to leave you with is thinking about the impact you make on each other and those not in your daily circle.  Think about our group.  Managers, doctors, fabricators, police and the list goes on.  What a diverse group of HIM we have.  How would we ever hang out together in the normal world?  Now, think about how your life not only directly affects F3 men, but those you interact with day to day.  Listen to the song “Craig” by Walker Hayes.  You matter so keep pushing it and get better….hold yourself accountable and keep moving forward.  Whether an inch a day or a mile, forward progress is progress.

YHC showed up to Parking Lot full of the boot camp girls and had to park in last spot which worked out pretty good.  As the Pax showed up the girls took off on a run.  So we had the parking lot once again.

Warm Up;

SSH x 10, 5 Burpees for the train, and 5 more due to the mumble chatter, Don Quixote x 10.

Thang;

Curls, French Curls, Squats, Front Raise, Good Mornings, Squat Press

BlockBuster –  Only the twist was to never put the block on the ground.  If you have never experienced the BB, it consists of 1/2 mile run and 3 rounds of 6 exercises with the 1/2 mile run in between each round and at the end.  So when the Pax heard the instructions and ran by the truck to get the coupon and complete the first 1/2 mile with the block, the chatter started.  I think all the Pax had a little anger to get rid of this morning due to the 1st lap.  During the first round of exercises YHC could only hear one or two of the Pax counting while the others were heckling the Q.  OMAHA! Set the block down and complete the 1/2 mile.  All the mumble chatter made it a little difficult to get through the next 2 rounds, but we made it.  Pledge

NMM;

The mumble chatter was definitely the most I have heard in a while.  Thanks guys.  There was a good push by all this am.  #DRP.  That first 1/2 mile was brutal, but all Pax pushed through and got it done.  AYE!  That will be the goal, to run all 4 laps with the block!  There will be more Burpees next time!

BOM;

Announcements, Prayer Requests; Sargento took us out.